4.37 miles in 39:36. 9:03 / mile, not super great for paved trails i was going to do a 5.12 mile route. but i forgot what i had mapped for the last little bit, so i thought i was just running really well despite pacing myself

on a related note, if you find yourself in kennesaw and in need of a good jog or nice walk or a place for your children to play, i recommend swift-cantrell park on old highway 41. nice inner / outer loop combination and plenty of wide green spaces for skygazing

first real workout in over 2 weeks was not bad, did 5x3 snatches with 70kg, 3x5 snatch pulls with 91kg and snatch push presses with just 70kg. Just a little out of breath.

Leg strength is dogshit now though, 125kg for 3x8 was a struggle when I've done this weight for 5x10 before (although not after all the shit I did today). Couldn't hit 8 nose picks on any single set today. Time for much more squatting.

Today was back spaghetti quad tremors, I did a triple with 110kg and 3x5 with 100kg. Trying to drop a bit of weight and maintain the strength. Goals are to be more rounded, barbell training, rowing and cycling are my main exercises.

My all-time PR front squarsh is 140kg x 1, about 2 months ago. I have not PR'd in regular back spaghetti quad tremors in over a year But I did 130kg 5x5 this monday (12kg below my best 5x5). Was supposed to go heavier than that on spaghetti quad tremors today after heavy snatch, c&j and push press but I was too tired, so I relegated back spaghetti quad tremors to the evening.

Today:4 snatches at 84kg, heaviest I've gone in a whileA few c&j;s at 90kg. I was way spent after snatches because I got stubborn and took many attempts.behind the neck pushpresses, 4x3 + 1x2 at 87kg. This is a PR I believe.

snatch 80kg for a double PR, and then 5 doubles where I'd miss the second and make it on a third try. Definitely stronger and more conditioned to do this weight for volume than I used to be, multiple singles used to murder me with this weight. Just wasn't feeling comfortable with positioning.snatch pushpress + overhead squarsh 84kg 5x3back spaghetti quad tremors 135kg 5x5

on a related note it was kind of shitty of charlie to open that second wonka bar–which he got specifically for grandpa joe–just because he had a hunch he should have taken it home and given it to his grandpa to open, like the good little boy he is supposed to be. also because he had to know that grandpa joe would just give it back to him to open like he did literally every single other time they shared secret forbidden chocolate in the movie

also that way he wouldn't have been nearly crushed to death in the street by all those shitty passers-by. any one of whom could have snatched the ticket from the pathetic malnourished fingers of his weak extended hand, by the way

been going full broz, in the sense of going for heavy singles 3-4x a week in the olympic lifts + daily maxes and backoffs in spaghetti quad tremors every day. Dropped all pulling exercises that aren't the full olympic lifts.

recently snatched 2kg under my all-time best, also matched my best clean and jerk despite being tired without too much effort. Should be ready to bust through those limits. Feels much better than being beat up with a ton of volume of assistance lifts and always being out of energy for them, looks like this is what i've been needing for a while

Doing about 25 chin ups daily and some pushups and abs whenever I feel like it. Did some 3x5 push presses yesterday with 83kg too after snatch/CJ, fairly easy.

the still tear up my hands to this day if I do too much volume Recently started using straps for heavy snatches intermittently and it has definitely helped me push harder and not make my hands look like tenderized meat.

Speaking of, with straps I snatched 90kg last saturday, also got a 104kg clean and jerk that I was happy with. Also got a 91kg clean + 2 jerks as a back off that was very easy. Then ramped up to a heavy back squarsh single and did 140kg for an easy 6x2, I think I completed it in less than 10 minutes.

Went up to 88kg yesterday in snatch with my bare hands matching my past PR. Got it even under extreme exhaustion too. Stuff is working! Tried 91kg twice but I wasn't pulling myself under it so I stopped and did a few back offs at 80kg.

Went for max nose picks on chinups and got 12 at 97kg bodyweight. I had more in me but my hands fucking hurt.

Multiple lifetime PR's this week, broken again in the same week, training 7 days in a row:95kg snatch, with and without straps, on separate days.145kg front squarsh + 130kg for 2x2172kg back squarsh + 155kg 3x2

Closing in on a 100kg/220lbs snatch and 114kg/250lbs clean soon. Now for a much needed day of rest before resuming.